This week we have officially started our build up in fitness ready for the open in February, so we will be helping all our athletes get ready to hit all the movements efficiently.
We have also added some flexibility in on Sundays so please do this at home if you can.
Monday

2 mins upper back Smash with ball
2 sets:
5 x Russian baby makers
5 x Pipe warm up
 
5 x 10 single arm overhead squat (kb)
3 sets
6 x V-up with 5 second hold in hollow body
3 Bridge ups with 5 second hold
WOD Pairs 8 rounds for time:
10 Snatch 25/40kg
20 Wall balls
Tuesday
90 seconds Banded shoulder opener
90 second shoulder opener on box
Every 2 mins:
6 x 3 Split jerk Climbing.
‘3rm’ Split jerk with 5s hold in split (6 Sets to get there)
WOD 3 rounds climbing the weight each time 40/25-50/30-60/35kg
6 squat cleans
3 push press
6 Bar facing burpees
Wednesday

Skin the cat Straight arm negatives
Every 2 mins for 10 mins
Chest to bar pull ups / butterflies ( focus is teaching people how to either do a chest to bar or a butterfly chest to bar)
4 min amrap
5 Toes to bar
20 double unders
2 mins rest
4 mins AMRAP
5 HSPU
3 Burpees box jumps
Thursday
2 sets
30 seconds Banded Hip flexors stretch
30 seconds ankle mobility with band
Clean+Front squat
5x 3+2
WOD
Thrusters 40/25kg 10-8-6-4-2
Sit ups 15
Friday

Spend time warming up squat & shoulder mobility.
Snatch balance from toes 5×3– full depth
4 Minute amrap
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
2 mins rest
3 minute amrap
1 mins rest
3 minute amrap
Saturday
9:45 class
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am class
Every 2 mins for 10 mins
1 Strict press + 1 push press climbing
“Holbrook“
Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
 
Sunday
Spending 15 minutes on this will massively help improve your recovery and longterm flexibility.
Lots of squats this week so here is a great routine to stretch your hips: